The Power Pull-Up (aka Chest-Bump Pull-Up) is one of my favorite exercises! While not too different from a regular pull-up, the power pull-up—if done correctly—is actually much harder. What makes the power pull-up unique (and difficult) is the power needed to accelerate your body upward so that there’s enough momentum to carry your upper chest into the bar. In doing a regular pull-up, your body is typically decelerating as you near the top position, but with the power pull-up your goal is to accelerate into the bar. Therefore, each power pull-up ends with a forceful chest tap into the bar—no chest tap, no power pull-up!
Training tip: While you may initially only be able to pull the bar down to touch your upper chest, make it your long-term goal to pull the bar lower—to touch your lower pectoral muscles and, ultimately, your upper abs (photo). This training progression will develop awesome pulling power, as exhibited in the photo of Geoff Britten (the 1st American Ninja Warrior).
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